Eggs and Type 2 diabetes- not such a good mix

The humble egg took a beating when it was believed that the cholesterol in the yolk increased serum cholesterol (cholesterol in your blood stream)

Then in 2005 the heart foundation gave its tick of approval after a large study showed that eating six eggs per week had no affect on cholesterol.

It’s been recently drawn to my attention that eggs have been in the hot seat again this time looking at their suitability for people at risk of developing type 2 diabetes and those who already have diabetes.

A number of studies have shown that for those people, both men and women, who are at risk of developing diabetes and those who have already been diagnosed with Type 2 diabetes who eat 1-2 eggs per day, have an increased risk of heart disease. Daily egg consumption can also increase the likelihood of a diagnosis of type 2 diabetes in those at high risk.

Risk factors for type 2 diabetes include:

family history of type 2 diabetes,

high waist circumference (>80cm for women and >94cm for men),

high blood pressure

overweight or obesity

insufficient physical activity

poor diet.

So can you eat eggs or not?

Eggs are an excellent source of protein and other

nutrients such as the fat soluble vitamins A,D E

as well as a number of the B group vitamins,

iodine, selenium, phosphorus and omega 3’s.

Eggs remain a good, cheap source of healthy food and an accessible source of protein and other nutrients…….BUT

These studies suggest limiting eggs to 3 per week if you have type 2 diabetes or at risk of developing type 2 diabetes. If you believe that you are not at risk of diabetes then 6 eggs per week may still be okay.

Has the advice really changed?

Before you start getting frustrated by another update in nutrition information it’s important to remember that a healthy diet is one that provides a variety of foods. If you are eating 1-2 eggs for breakfast everyday then you may be missing out on other great foods such as high fibre breakfast cereal , a serve of low fat diary or fruit.

Before I had heard this recent information I was never really keen on my clients eating eggs for breakfast everyday as breakfast is the greatest opportunity to boost your dietary fibre intake, particularly the fibre found in a high fibre breakfast cereal.

Some good cereal choices:

Kellogg’s Guardian, All Bran, fibre toppers

Uncle Toby’s bran plus, shredded wheat, vita brits, digestive health

Goodness Superfoods digestive 1st

Vogel’ s Ultra bran and soy

Porridge made from rolled oats

Check for a dietary fibre level greater than 3 grams per serve on the nutrition panel

You can also mix cereals by adding a high fibre cereal with the type you currently prefer.

The take home message:

Eggs remain a healthy food choice however if you have type 2 diabetes or are risk of developing diabetes you might think about limiting your intake to 3 eggs per week and begin to broaden the variety of your breakfast choices.

Enjoy!

Lisa APD

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BODY WARFAREby Lisa Renn

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